Too busy to exercise? 7 Smart Ways to Exercise at Work
It’s difficult to find time to exercise, especially for those of us who work all day in an office. Exercising at work may seem not possible, but it’s one option for staying fit and keeping your energy up. It takes some creativity, but there are opportunities to exercise at work if you pay attention. All it takes is a little planning and some inspiration to squeeze in a little movement all day long.
1. Deep breathing exercises
Take a few moments alone. If you have an office, close the door; if you don’t have an office, try isolating in your cubicle or disappearing into the restroom for a few minutes.
Concentrate on your breathing. Sit comfortably, close your eyes, and breathe in deeply. Once you’ve inhaled as deeply as you can, hold that breathe for as long as is comfortable. Then exhale slowly until your diaphragm is completely emptied. Breathe in this mindful manner, focusing on nothing but your breathing and how good it feels to relax, for several minutes. You’ll be astonished at how much more relaxed you’ll feel after even just five minutes of deep breathing.
2. Use the Stairs
Yes, the elevator is faster. Yes, you may get tired walking up the stairs, but walking up stairs is great for your buns and thighs. The exercise you get walking up and down the stairs at work will quickly help you to shed those extra pounds. Again, you may need to arrive at work a little earlier, but its well worth it.
3. Play a stress-relieving video game
You probably already have a couple of video games on your cell phone or Blackberry, but did you know there are actually games designed to manage stress and improve your tendency to think positively? Check out new computer video games touted to relieve stress and see if five minutes a day doesn’t improve your attitude.
4. Park Far Away
If you live within walking distance of work, by all means walk. If you don’t live anywhere near your job, you can still exercise by parking far away from your office building. If you think this may cause you to be late, leave a little early. Walking back and forth, before and after work, is great exercise that takes hardly any time at all.
5. Do Desk Exercises
Most Americans spend hours in front of a computer doing little exercise, besides moving a
mouse or lifting their arm to put a chip in their mouth. Rather than just sitting at your desk, why not try doing some desk exercises instead? There are several different exercises you can do and many focus around using your body weight.
Here are exercises you can do five times each while standing or sitting at your desk:
Lower Backache & Pressure
Inhale and slowly bring your head toward your knees. Let your hands drop to your ankles. Hold for 5 seconds.
Inhale and slowly unwind, return your head to its normal upright position.
Exhale and stretch your arms toward the ceiling.
Upper Back and Shoulder Tension
Lift your hands to your shoulders while keeping your elbows down and pushing your shoulders back.
Hold for 15 seconds
Wrist Tension and Stiffness
Put your palms together, chest high (as if in prayer).
Slowly push your palms together while lifting your elbows slightly and hold for five seconds
Rotate your hands, fingertips pointing to the floor. Hold for 5 seconds and release.
6. Use the Company Gym
Many companies care about keeping their employees healthy. That’s why many companies have gyms available for their employees to use while they’re at work. This means you could spend part of your lunch break working off
that cheeseburger. If your company allows it, exercise while you work on a project. If you don’t need to be at your
desk, why not get exercise while working? You might also want to arrive 15 minutes early and leave 15 minutes late to spend more time exercising. If you spent another 30 minutes working out, that would be the proper amount of exercise for the day.
7. Go for a walk
Decide to get a cup of coffee and take the long route. Use the copier, but find a reason to walk down the hall first. Offer to deliver something to someone on the other side of the building. Walk to lunch instead of drive; take the stairs instead of the elevator. By simply walking, you’ll get those endorphins flowing and will release tension.
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